Today did 2x3 miles in the canyon, first up then down. When going up I got 17:08 - and then 15:08 going down. I was ahead of 5-minute pace at 2 miles on the way down - (my father and William were rabbits who started two minutes ahead and went 6 minutes/mile pace. I caught them). Then the heat got to me and I blew up in the last mile - 5:13.
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